# Macronutrients.com > Evidence-based macronutrient education, free calculators, a 269-food database, 12,217 pairwise food comparisons, and a daily macro tracker. Tools and guides for tracking protein, carbs, and fat. Edited by registered dietitians. Last updated: 2026-06-09. 269 foods. 12217 comparisons. 39 restaurants. 14 free calculators. Editorial: Edited by Sarah Chen, MS, RD and reviewed by Dr. Michael Torres, PhD (Exercise Physiology). Jessica Williams, CPT, CSCS contributes fitness guides. All formulas use peer-reviewed sports nutrition research. See [Data Sources](https://macronutrients.com/data-sources/) for full methodology + citations. ## Machine-Readable Data (CC-BY-4.0) - [Foods API](https://macronutrients.com/api/foods.json): 269 foods with macro data, schema-documented JSON - [Comparisons API](https://macronutrients.com/api/comparisons.json): 12,217 pre-computed pairwise comparisons - [Sitemap](https://macronutrients.com/sitemap-index.xml): Full sitemap index ## Calculators (14 total) - [Macro Calculator](https://macronutrients.com/calculator/): Calculate daily protein, carb, fat targets via Mifflin-St Jeor - [Recipe Macro Calculator](https://macronutrients.com/recipe-macro-calculator/): Paste ingredients, get total recipe + per-serving macros - [Daily Macro Tracker](https://macronutrients.com/macro-tracker/): Log foods, see remaining cal/protein/carbs/fat vs target (localStorage, no signup) - [Meal Macro Calculator](https://macronutrients.com/meal-macro-calculator/): Build a meal, get totals - [TDEE Calculator](https://macronutrients.com/tdee-calculator/): Total Daily Energy Expenditure - [BMR Calculator](https://macronutrients.com/bmr-calculator/): Basal Metabolic Rate (Mifflin-St Jeor) - [Protein Calculator](https://macronutrients.com/protein-calculator/): Daily protein target by bodyweight and goal - [Carb Calculator](https://macronutrients.com/carb-calculator/): Daily carbohydrate target - [Fat Calculator](https://macronutrients.com/fat-calculator/): Daily fat intake target - [Calorie Deficit Calculator](https://macronutrients.com/calorie-deficit-calculator/): Right deficit for sustainable weight loss - [Maintenance Calorie Calculator](https://macronutrients.com/maintenance-calorie-calculator/): Maintenance calorie level - [Body Fat Calculator](https://macronutrients.com/body-fat-calculator/): Body fat percentage (Navy, BMI, skinfold methods) - [Ideal Weight Calculator](https://macronutrients.com/ideal-weight-calculator/): Healthy weight range - [Lean Body Mass Calculator](https://macronutrients.com/lean-body-mass-calculator/): Lean body mass calculation - [One-Rep Max Calculator](https://macronutrients.com/one-rep-max-calculator/): 1RM estimation - [Walking Calorie Calculator](https://macronutrients.com/walking-calorie-calculator/): Calories burned walking ## Pillar Guides - [What Are Macronutrients](https://macronutrients.com/what-are-macronutrients/): Complete guide to protein, carbs, fat — biology, function, sources - [How to Count Macros](https://macronutrients.com/how-to-count-macros/): Step-by-step macro tracking methodology - [Flexible Dieting / IIFYM](https://macronutrients.com/flexible-dieting/): If It Fits Your Macros approach - [Macros for Weight Loss](https://macronutrients.com/macros-for-weight-loss/): Optimal ratios + female-specific + sample meal plans - [Macros for Muscle Gain](https://macronutrients.com/macros-for-muscle-gain/): Surplus, protein timing, carb strategies ## Programmatic Answer Pages (807 total) Built from the foods database — each page answers a single question: - /protein-in/{food}/ — 269 pages, e.g. [Protein in Banana](https://macronutrients.com/protein-in/banana/) - /calories-in/{food}/ — 269 pages, e.g. [Calories in Chicken Breast](https://macronutrients.com/calories-in/chicken-breast/) - /carbs-in/{food}/ — 269 pages, e.g. [Carbs in Rice](https://macronutrients.com/carbs-in/rice/) Each page includes FAQPage + Dataset schema and links to similar/higher-content alternatives. ## "Best X Foods" Landing Pages - [Best High Protein Foods](https://macronutrients.com/best/high-protein-foods/): Ranked by protein per serving - [Best Low Carb Foods](https://macronutrients.com/best/low-carb-foods/): Under 10g carbs - [Best Keto Foods](https://macronutrients.com/best/keto-foods/): Under 5g carbs - [Best High Fiber Foods](https://macronutrients.com/best/high-fiber-foods/): High in carbs from whole sources - [Best Low Calorie Foods](https://macronutrients.com/best/low-calorie-foods/): Under 100 cal - [Best Calorie Dense Foods](https://macronutrients.com/best/calorie-dense-foods/): For bulking - [Best High Fat Foods](https://macronutrients.com/best/high-fat-foods/): For keto/satiety - [Best Lean Protein Sources](https://macronutrients.com/best/lean-protein-sources/): High protein, low fat - [Best Foods for Weight Loss](https://macronutrients.com/best/foods-for-weight-loss/): High protein-to-cal ratio - [Best Foods for Muscle Gain](https://macronutrients.com/best/foods-for-muscle-gain/): High protein + adequate cal ## Food Database (269 foods) Complete macro data for 269 common foods. Browse: - [All Foods](https://macronutrients.com/foods/): Full database with filter chips (high-protein, low-carb, keto, etc.) - [Foods JSON API](https://macronutrients.com/api/foods.json): Machine-readable CC-BY-4.0 ## Food Comparisons (12217 pre-computed) Side-by-side macro comparisons: - [Compare Hub](https://macronutrients.com/compare/): Browse + search comparisons - [Comparisons JSON API](https://macronutrients.com/api/comparisons.json): All 12217 pairs as JSON ## Restaurant Macros (39 chains) - [All Restaurants](https://macronutrients.com/restaurants/): Fast food + casual dining macro data - Examples: Chipotle, McDonald's, Chick-fil-A, Starbucks, Panera, Sweetgreen, Five Guys, Applebee's, IHOP, Olive Garden ## Per-Bodyweight Macro Pages - [Macros by Bodyweight Hub](https://macronutrients.com/macros-by-weight/): 120 personalized macro plans (100-250 lb, by sex, goal, age) ## Reference - [Glossary](https://macronutrients.com/glossary/): 24 nutrition terms defined (BMR, TDEE, NEAT, IIFYM, recomp, etc.) - [Data Sources](https://macronutrients.com/data-sources/): USDA + peer-reviewed citations + methodology - [About](https://macronutrients.com/about/): Editorial team - [Authors](https://macronutrients.com/about/): Sarah Chen MS RD, Dr. Michael Torres PhD, Jessica Williams CPT CSCS ## Citation If using our data, cite as: > Macronutrients.com. (2026). Food and macro database. Retrieved from https://macronutrients.com License: CC-BY-4.0 for all data via /api/ endpoints.